Top 10 Natural Sugar Alternatives

Almost everyone has seen or heard the phrase “empty calories” when discussing sugar and its nutrient value. Sugar has become demonized as one of the leading culprits contributing to weight gain, obesity, and type II diabetes. While many sweeteners such as table sugar and high fructose corn syrups do live up to the label of being “empty calories” due to their refined status and highly processed nature, not all sweeteners are “empty”. Unrefined sweeteners are minimally or not processed allowing them to retain their natural form and original nutrients . In fact, many unrefined sweeteners, in moderation, can be beneficial for maintaining health. Check out our list of top 10 natural sugar alternatives that are anything but empty! 

• Fresh fruit

Fresh fruit may be the best natural sweetener not only because of its type of sugar content, primarily fructose, which breaks down through metabolic reactions to provide energy for the body, but also because of the rich fiber content of fruit. Fiber helps slow the process of digestion which aids the body in feeling full for longer. Fiber is also considered a functional food because of its role in lowering blood cholesterol levels and reducing the risk of heart disease. Not to mention, fresh fruit is abundant in vitamins and minerals that are not typically found in other natural sweeteners. Fresh fruit can be added to yogurt, cereals, oatmeal, or eaten as is. 

• Dates

The phrase “fruit is Nature’s candy” is truly accurate when it comes to the taste and sweetness of Medjool dates. The chewy texture and caramel-like flavor of Medjool dates makes them the perfect substitute for sugar in baked goods, smoothies, and oatmeal. Dates can even be eaten plain or topped with nut butters as a quick and healthy snack. Dates are loaded with fiber, antioxidants, vitamin B6, and minerals such as potassium, magnesium, calcium, and copper. The fiber content of dates can help control blood sugar levels while the antioxidants function to limit the risk of certain diseases as well as reduce inflammation. 

• Raw Honey

Raw honey has been used for centuries not only as a natural sweetener but also as a treatment in alternative medicine. Honey has been traditionally used for wound healing, throat and respiratory infections, and its antioxidant properties may contribute to reducing risk of cancer, heart disease, and gastrointestinal diseases. Honey is packed with vitamins B6, niacin, and riboflavin as well as minerals including iron, manganese, zinc, selenium, and copper. Some common uses for honey as a sweetener are adding it to tea or coffee, salad dressings, marinades, and granola. Be sure to check the nutrition label at the grocery store when buying honey because some contain additives such as high fructose corn syrup to improve shelf life. Keep in mind that heating honey rapidly or over direct heat will reduce the nutrient value and kill beneficial enzymes. 

• Maple Syrup

Maple syrup is often overlooked as merely a breakfast topping for pancakes and waffles when it is a good option for a natural sugar alternative. Similar to honey, maple syrup contains B vitamins and minerals such as manganese, zinc, and calcium. Maple syrup is also a victim of the common sugar additives brown rice syrup and high fructose corn syrup so extra caution must be taken when shopping for 100% pure maple syrup at the grocery store. Maple syrup can be used to sweeten meats, baked beans, sweet potatoes, and cooked vegetables. 

• Agave 

Agave is a syrup that ironically comes from the same plant that makes tequila. However, consuming agave most definitely does not have the same effects that drinking tequila does on the body. Compared to honey, agave has a much lower glycemic index meaning it will not spike blood sugar as quickly and may lower the risk of weight gain and diabetes. Additionally, agave is vegan unlike honey. While agave is a much healthier option than some refined sugars, it is important to note that agave’s primary sugar is fructose which is advised to consume in moderation as it can contribute to the production of triglycerides and subsequent weight gain. Agave can be used in the same foods and recipes that honey and maple syrup are used in, but it is especially delicious as a sweetener for beverages such as homemade lemonade. 

• Molasses

Molasses may not be the most appealing of natural sugar alternatives with its tar-like consistency, but before the price of white table sugar dropped in the early 1900s, molasses was the most popular sweetener. Blackstrap molasses is the most nutritionally dense and concentrated form of molasses with bitter taste. In fact, a spoonful of blackstrap molasses a day has been used to treat iron deficiency anemia due to its high iron content. Besides iron, molasses is also rich in vitamin B6, manganese, magnesium, and calcium. Today, molasses is most commonly used in cookies, but it can also be incorporated into barbecue sauce, breads, and dressings. 

• Coconut sugar 

Coconut sugar has a similar flavor and texture to refined white sugar but with the bonus of a lower glycemic index. Due to its high similarity to white sugar, coconut sugar can be easily substituted into almost any recipe. Some unique components of coconut sugar are inulin, a fiber that mediates blood sugar levels, and inositol, a sugar alcohol that regulates cell signal transduction in the brain and plays a role in neurotransmitter production. A recent study shows potential evidence of inositol increasing fertility in women diagnosed with polycystic ovary syndrome (PCOS). 

• Stevia 

Stevia has gained more attention recently as one of the most popular no calorie natural sweeteners. Because stevia is 200 to 400 times sweeter than refined sugar, only a very small amount is needed to sweeten food or beverages. Stevia has displayed several beneficial health effects such as antiviral and anti-inflammatory outcomes and possible blood sugar and blood pressure regulatory roles. Stevia has become more accessible in grocery stores and has even been incorporated into name brand products such as yogurts and ice cream bars. Stevia plants can also be planted in a home garden or placed on a kitchen windowsill for use as a sustainable sweetener in teas or smoothies. 

• Monk fruit

Like stevia, monk fruit is also a no calorie natural sugar alternative with an intensely potent sweetness. The historical use of monk fruit spans back centuries to China in which it was used for traditional medicinal treatments of colds and digestive ailments. Monk fruit and stevia are both heat stable and can be used in baked goods. Additionally, monk fruit can be added to beverages, dairy products, and dressings or other condiments. 

• Xylitol 

Xylitol may be a lesser known no calorie sugar substitute, but it is still a natural sweetener found in fruits, vegetables, and oats. Xylitol is considered a sugar alcohol which is a classification of sugars that display no effect on blood glucose and do not cause tooth decay like table sugar, sucrose, typically does. Due to the intensive purification and manufacturing of xylitol, it is not the most accessible or affordable no calorie sweetener. However, xylitol can still be found in foods such as puddings, drink powders, peanut butter, and candy.